The iQuit guide library
Quit smoking guides, science and motivation
Practical, research-backed articles for every stage of quitting, from choosing a method and planning your quit day to handling cravings and staying smoke-free.
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Does Smoking Affect Muscle Growth? Gym Gains After Quitting
Does smoking affect muscle growth? Studies show slower protein synthesis and less muscle oxygen in smokers, and many effects look reversible after…
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Nicotine Preloading: Start NRT Before Your Quit Date?
Nicotine preloading means wearing a patch about 4 weeks before quit day. See what the UK trial and Cochrane review found, the…
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Smoking and Mouth Cancer Statistics 2026: Risk Data
Smoking and mouth cancer statistics for 2026: US and UK case counts, how much smoking raises risk, alcohol and HPV, and how…
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Nicotine Toothpicks vs Nicotine Gum: Safe Way to Quit? 2026
Nicotine toothpicks vs nicotine gum in 2026: what the FDA warning letters say, how the dose differs and why gum has the…
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Is Secondhand Smoke Bad for Dogs and Cats? Pet Risks
Is secondhand smoke bad for dogs and cats? See what cat and dog studies found, the limits of the evidence, nicotine poisoning…
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Best Vitamins for Smokers: What Helps and What Harms
Best vitamins for smokers: why they need more vitamin C, why beta-carotene supplements raised lung cancer risk, and what actually protects your…
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How Long Should You Use Nicotine Patches? 8-12 Weeks?
How long should you use nicotine patches? Labels say 8 to 10 weeks, the NHS says about 12 or longer if needed.…
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Cigarette Counter App: Track and Smoke Less Each Day (2026)
Cigarette counter app guide: what to record, how to set daily targets that drop, what research says about cutting down, and when…
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Lung Nodules in Smokers: What a Scan Finding Means
A lung nodule on a scan is frightening, but most flagged results are not cancer. Learn Lung-RADS categories, follow-up steps and why…
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How to Use Nicotine Mouth Spray Correctly (2026 Guide)
How to use nicotine mouth spray correctly: priming, technique, dose limits per hour and day, side effects and pairing with a patch,…
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Price of Cigarettes UK 2026: Pack Cost and Duty Data
Price of cigarettes in the UK: last ONS price £16.60 for 20 (Jan 2025), about £18 by index estimate, duty £394.09 per…
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Lucy Nicotine Gum vs Nicorette: Which to Use to Quit (2026)
Lucy nicotine gum vs Nicorette: which Lucy gum is a stop-smoking aid, how strengths, flavors and price per piece compare, and how…
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